The 307 PROGRAM
WORKOUT OF THE DAY
Strength: "L" Sit rope climb x5
WOD: 20 Min AMRAP
1 Bear Complex (185/105) (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
20 Abmat Sit Ups
10 double Unders
REC: 3x12 Reverse Hyper. Try working up to 50% max deadlift weight (If you can fit it on the pegs!)
Strength: L-sit Rope Climb 3x
WOD 1: 400 M Sprint (leaderboard)
WOD 2: 10 Minute AMRAP
10 Hand Stand Push Ups
20 Pull Ups
Skill: Clean and Jerk Practice. 3 x 5 at light weight. Coaches will work through the progression of this movement, emphasizing big hips and a big shrug before the elbows bend.
WOD: 12 Rounds
1 Lap Sprint
1 Squat Clean and Jerk (body weight)
1 Lap Sprint
2 Squat Clean and Jerks
1 Lap Sprint
3 Squat Clean and Jerks, etc...
REC: 5 Rope Climbs - Work on performing the climb without the assistance of the legs
Good job to everyone on Fight Gone Bad. It's a fun set of short bursts at lighter weights. Hope you all enjoyed it.
By way of announcement, we're putting a bigger strength and skill emphasis on Thursdays workouts, since they are smaller classes due to being a rest day for most of you. Beginning in January we'll start posting the Thursday schedule at the beginning of the month so you can check it out and decide ahead of time if you need/want to rearrange your schedule. If you feel like you want to improve your strength work, this would be a good class to start incorporating into your schedule. Hope to see you there!
Skill: Muscle Up Work
WOD: We'll cover the rep scheme in class
Deadlifts (315/225)
Rope Climb
Rest
Back Squat (315/225) (from the rack)
GHD Ham Raises
REC: In Class
